CrossFit Pineville – CrossFit
Warm-up
2 sets:
10 Banded SA Shouder Press
10 Banded Pull Aparts
10 Push-ups
10 Shoulder Press with Bar
then..
3 sets
5 Push Press Building to workout weight
then..
3 sets
5 KBS
5 Box Jump + Step Down
Metcon
Metcon (AMRAP – Reps)
20 min AMRAP
10 Push Press (115/75)
10 Russian KBS
10 Box Jumps (24/20)
ALT full rounds with a partner
While partner A is working on the AMRAP, Partner B is on Echo bike for calories.
Score is total reps in the metcon + total calories completed on the bike